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PPLPP Timesaver

by Joe S.

Program Description

**Program Title: PLL** Embark on an 8-week journey designed to sculpt and strengthen your body through a comprehensive training regimen. This program consists of 40 days of focused workouts, targeting key muscle groups with a mix of compound and isolation exercises. Each session is strategically crafted to enhance your strength, endurance, and muscle definition, ensuring you stay engaged and motivated. With detailed exercise instructions and video demonstrations, you'll have all the tools needed to achieve your fitness goals. Get ready to push your limits and transform your physique!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 19, 2025 02:21
  • Last Edited
    Oct 19, 2025 03:01
Muscle Engagement
Front
Back
MuscleSet
Chest
12.5%
Biceps
12%
Triceps
10.6%
Front Delts
9.6%
Hamstrings
8.7%
Lats
8.2%
Upper Back
7.2%
Middle Delts
7.2%
Abs
6.7%
Quadriceps
5.3%
Glutes
3.4%
Rear Delts
3.4%
Lower Back
2.9%
Forearms
1.9%
Abductors
0.5%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Weighted)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Weighted)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Weighted)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Weighted)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Weighted)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Weighted)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Weighted)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Weighted)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Bicep Curl (EZ Bar)
2
-
3
Seal Row
2
-
4
Lying Pullover (Cable)
2
-
5
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Bicep Curl (EZ Bar)
2
-
3
Seal Row
2
-
4
Lying Pullover (Cable)
2
-
5
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Bicep Curl (EZ Bar)
2
-
3
Seal Row
2
-
4
Lying Pullover (Cable)
2
-
5
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Bicep Curl (EZ Bar)
2
-
3
Seal Row
2
-
4
Lying Pullover (Cable)
2
-
5
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Bicep Curl (EZ Bar)
2
-
3
Seal Row
2
-
4
Lying Pullover (Cable)
2
-
5
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Bicep Curl (EZ Bar)
2
-
3
Seal Row
2
-
4
Lying Pullover (Cable)
2
-
5
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Bicep Curl (EZ Bar)
2
-
3
Seal Row
2
-
4
Lying Pullover (Cable)
2
-
5
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Bicep Curl (EZ Bar)
2
-
3
Seal Row
2
-
4
Lying Pullover (Cable)
2
-
5
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Nordic Curl
2
-
4
Leg Press
2
-
5
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Nordic Curl
2
-
4
Leg Press
2
-
5
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Nordic Curl
2
-
4
Leg Press
2
-
5
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Nordic Curl
2
-
4
Leg Press
2
-
5
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Nordic Curl
2
-
4
Leg Press
2
-
5
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Nordic Curl
2
-
4
Leg Press
2
-
5
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Nordic Curl
2
-
4
Leg Press
2
-
5
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Nordic Curl
2
-
4
Leg Press
2
-
5
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Rear Delt Fly (Cable)
2
-
3
Close Grip Bench Press (Smith Machine)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Press (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Rear Delt Fly (Cable)
2
-
3
Close Grip Bench Press (Smith Machine)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Press (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Rear Delt Fly (Cable)
2
-
3
Close Grip Bench Press (Smith Machine)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Press (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Rear Delt Fly (Cable)
2
-
3
Close Grip Bench Press (Smith Machine)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Press (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Rear Delt Fly (Cable)
2
-
3
Close Grip Bench Press (Smith Machine)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Press (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Rear Delt Fly (Cable)
2
-
3
Close Grip Bench Press (Smith Machine)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Press (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Rear Delt Fly (Cable)
2
-
3
Close Grip Bench Press (Smith Machine)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Press (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Rear Delt Fly (Cable)
2
-
3
Close Grip Bench Press (Smith Machine)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Press (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
-
2
Hanging Leg Raise
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bicep Curl (Dumbbell)
2
-
5
Incline Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
-
2
Hanging Leg Raise
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bicep Curl (Dumbbell)
2
-
5
Incline Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
-
2
Hanging Leg Raise
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bicep Curl (Dumbbell)
2
-
5
Incline Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
-
2
Hanging Leg Raise
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bicep Curl (Dumbbell)
2
-
5
Incline Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
-
2
Hanging Leg Raise
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bicep Curl (Dumbbell)
2
-
5
Incline Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
-
2
Hanging Leg Raise
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bicep Curl (Dumbbell)
2
-
5
Incline Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
-
2
Hanging Leg Raise
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bicep Curl (Dumbbell)
2
-
5
Incline Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
-
2
Hanging Leg Raise
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bicep Curl (Dumbbell)
2
-
5
Incline Curl (Dumbbell)
2
-
Week 1
1 / 8 Weeks
Day 1
1
Chest Fly (Cable)
2 Sets
-
2
Incline Bench Press (Dumbbell)
2 Sets
-
3
Dip (Weighted)
2 Sets
-
4
Lateral Raise (Dumbbell)
2 Sets
-
5
Tricep Pushdown (Cable)
2 Sets
-
Day 3
1
Leg Extension
2 Sets
-
2
Seated Hamstring Curl
2 Sets
-
3
Nordic Curl
2 Sets
-
4
Leg Press
2 Sets
-
5
Hanging Leg Raise
2 Sets
-
Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
-
2
Rear Delt Fly (Cable)
2 Sets
-
3
Close Grip Bench Press (Smith Machine)
2 Sets
-
4
Lateral Raise (Dumbbell)
2 Sets
-
5
Overhead Press (Dumbbell)
2 Sets
-
Day 2
1
Lat Pulldown (Neutral Grip)
2 Sets
-
2
Bicep Curl (EZ Bar)
2 Sets
-
3
Seal Row
2 Sets
-
4
Lying Pullover (Cable)
2 Sets
-
5
Hammer Curl
2 Sets
-
Day 5
1
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
-
2
Hanging Leg Raise
2 Sets
-
3
Romanian Deadlift (Barbell)
2 Sets
-
4
Bicep Curl (Dumbbell)
2 Sets
-
5
Incline Curl (Dumbbell)
2 Sets
-